"The Healthy Blue Line" with Demetrius Dixon

​In this episode of the BOLO Podcast, we are speaking with Demetrius Dixon, a police officer in Georgia for the past 7 years. Demetrius is passionate not only about working out, but the general health of our nation's police officers. He's a certified personal trainer and a physique competitor as one of Team Fit For Duty's newest online fitness and nutrition coaches.

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Show Take-Aways

Summary of the interview with Demetrius:

Train to be better than the best criminal, train to fight, make sure your body is prepared.

Nutrition has effect on your energy levels, not only physically but mentally. Avoid "junk"

Cardio is a key to up your endurance so you have to ability to save people's lives and stay ahead of criminals.

To keep up energy levels and metabolism with nutrition, it is recommended that you eat every 2-3 hours a day.

Track Micro-nutrients, make sure meals are well portioned and controlled.

Writes notes around work in eating areas and gym to keep fellow employees motivated to be healthy.

Get your body and mind into condition where your body can tolerate the physical demands that come with being an officer.

Train to be able to function with your gear on with functional and controlled training.

If you're on patrol or work in an environment where you're sitting a lot or aren't being active, periodically get out and walk or stretch to keep yourself alert and get your blood flowing.

Focus on form and make every rep count: Make that mind-muscle connection - contract and release, use full range motion, slow down the reps, control the movement with proper form and always engage the core

Variations of the same exercise: use different equipment (dumbbells instead of cable, machine instead of barbell), do unilateral exercises (meaning one arm or leg at a time) or try different grip or angle

Try a new type of workout: whether it's crossfit, weight-lifting, power lifting, cycling, bootcamp or circuit training…mix in some new workouts here and there

These tips aren't meant to be fully implemented all at once or all of the time.

Remember the importance of nutrition to accompany and support your efforts in the gym.

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